WOD
Thursday 05.14.2020
POSTED ON May 13, 2020
Thursday | 05.14.2020
Warm Up:
10 windshield wipers 4/4
half kneeling KB windmill
Complete 3 sets
Foundation: (15-20min)
A1.) Curtsy Squat 3 sets of 6/6; rest :30/:30 (increase weight)
A2.) Reverse bear crawl 3 sets of 50ft; rest :45
A3.) Bird Dog 3 sets of 20 alt. reps; rest :45
WOD: (Energy System Priority)
15min EMOM
1st min Max Effort strict handstand push ups
2nd min Max Efffort Plank Walk Ups
3rd min Max Effort Double Unders (Scale to single unders)
*Scale handstand push ups to kipping HSPU or handstand hold (each second is a rep)
*Plank walk ups scale to from the knees
*Double unders scale to single unders or double taps.
WOD 2: 3 rounds for Quality
:45/:45 IR/ER Hold
:45 kettlebell hip rotation
:60/:60 single leg forward fold
